Friday 10/5/12

FITNESS
A. 3 sets of:
Back Squats x 8-10 reps @ 30X1
Rest 60 seconds
Single-Arm Trap 3 Raises x 10-12 reps each arm @ 2011
Rest 60 seconds
Hollow Rock/Hold x 30-45 seconds
Rest 60 seconds
B. 5R for time of:
20 Wall Ball Shots
20 Push-Ups
Run 200 Meters

PERFORMANCE
A. Strength Program
B. 5R for time of:
20 Wall Ball Shots
20 Push-Ups
Run 200 Meters

CROSSFIT TEAM
A. Take 20 minutes to build to a heavy Front Squat
B. 5 sets of:
Power Snatch + Snatch
Rest 2-3 minutes
C. 3 sets of:
Snatch Pull x 5 reps @ 95-100% of 1-RM Snatch
Rest 2-3 minutes
D. 3 sets of:
Weighted GHD Hip Extension x 6-8 reps @ 4022
Rest 60 seconds
Strict Toes to Bar x 10-12 reps @ 3010
Rest 60 seconds

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